Minimal Equipment Indoor AMRAP Workout (+ Video)

minimal equipment indoor amrap workout

I get a ton of requests for workouts that you guys can do inside, with no jumping, no noise, and without much equipment.

So today I put together the Minimal Equipment Indoor AMRAP workout for you guys. Obviously you can still do this workout inside—part of the reason I like to do my workouts outside is that I just get so dang hot! Plus, let’s be honest, it just looks cooler to work out outside.

For today’s workout, you’ll need to set a timer to count down for 12 minutes, and then do as many rounds of the exercises below as possible in that time. After the workout, I’d highly suggest giving the bonus bridges a shot, because it’s really important to keep your back flexible and strong.

I’m going to be using a doorway pull up bar and a medicine ball to do today’s workout, but if you don’t have either that’s ok, you can still do this workout.

If you don’t have a pull up bar, you can always try pull ups on a door frame, although that can be a little dicey since it could end up breaking your door frame. Or, you can just substitute them for another exercise. For the medicine ball twists, if you don’t have a medicine ball, just grab something heavy or just do the twists without any extra weight at all.

Remember, all that really matters is that you work as hard as you possibly can.

Here’s the full workout video:

And the workout instructions:


Workout equipment:

Workout type: AMRAP

Timer setting: Countdown timer

Do as many rounds as possible in 12 minutes:

30 Air squats
10 Pull ups
30 Side lunges
10 Pike push ups
10 Knee raises
30 Medicine ball twists

Bonus (after workout): Bridges


Leave your number of rounds in the comments below.

My rounds for today’s workout: 3 + 8 knee raises

Did you do this workout?

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6 thoughts on “Minimal Equipment Indoor AMRAP Workout (+ Video)”

  1. Did four rounds in 12 minutes. I did reptile push-ups instead of pull-ups because I don’t have a bar :/ Thank you so much for what you do! These workouts have completely changed the way I view fitness. I have never been in such great shape or felt so strong. You’re awesome!

      • If you are really interested in doing pull ups … Iron Gym Total Upper Body Workout is best for all to stay fit and in reduction of weight.. I own this pull up bar, and work out on it two times a week by doing three sets of repitions …. Bar doesnt bend or any other such thing … It remains firm and steady While I do my pull-ups and chin-ups felt the strength coming to my upper body .. Its more than awesome..!!

  2. 2nd time here: did 2.5 reps in 12 minutes and had to modify a LOT! In for the long haul and healthy results. Now that I’m 46, I am going to purchase my first doorway pull up bar! I WILL do pull ups.

  3. Thanks for this workout video. I like routines that you can do with minimum equipment, or no equipment is better. You’re right when you say that using a doorway pull-up bar can be risky, since it can both damage your door or some pull-up bars even slip and make you fall and injure yourself! I’ve been doing some working out but never HIIT before, so this one looks like a good one to start with. Thanks again!


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